Calvin Miller tune 🎸

Week 1: 40 miles Mon to Sun (Feb 5-11)

Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides

Strava blog

Sunday, September 21, 2014

10 miler, 75:00 (7:30/m)

along the river out and back, cooler today

Wednesday, September 17, 2014

Two 12 milers in

got in two 12 milers since I have been in China, very hot here. Just getting over the jet lag and working out a routine.....ran one 12 miler along a river and 12 on the track



Wednesday, September 10, 2014

9.38 miles

Untitled by runperryrun at Garmin Connect - Details
2.38 mile warm-up with Gary trails
18:03 (7:35/m)
7:47, 7:31
.38 2:43
4 mile tempo, 23:45 (5:56/m)
5:37, 6:03, 5:57, 6:04
3 mile cool down with the Stallion on trails in 23:05 (7:41/m)
7:40, 7:34, 7:47

Tuesday, September 2, 2014

5 miles, 35:12 (7:02/m)

jogged a mile and did 10 X 1 min fast 1 min slow

Monday, September 1, 2014

10 easy

10 miles trails easy with some hill pick ups

Sunday, August 31, 2014

5 mile tempo, 29:15

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1 mile warm-up,
5 miles tempo, 29:15 (5:51/m)
5:43, 6:08, 5:45, 5:47, 5:49
muggy and windy

Tuesday, August 26, 2014

4 miles, 26:15 (6:33/m)

Untitled by runperryrun at Garmin Connect - Details
6:51, 6:25, 6:29, 6:29
1 min easy 1 min fast embedded within the 4 miles

Monday, August 25, 2014

6 miles, 42:14 (7:02/m)

6 miles with Jeff
42:14 (7:02/m)
achilles good

Wednesday, August 20, 2014

easy 200s

1.5 mile warm up strides
8 x 200 off 200 jog at race pace
1.5 mile cool down

Tuesday, August 19, 2014

Sunday, August 17, 2014

5 miles, 28:58 (5:47/m)

Untitled by runperryrun at Garmin Connect - Details
1 mile warm-up, strides
5:48, 5:54, 5:45, 5:42, 5:47
used the skechers

Thursday, August 14, 2014

Track 200/300/400 off 100 jog x 5

1 mile warm-up, strides
200/300/400 X 5 with 100 jog recovery
36's, 56's, 76's
1 mile cool down with Jeff

Sunday, August 10, 2014

5 mile tempo, 28:57 (5:47/m)

1mile warm-up, strides
5:55, 5:52, 5:49, 5:46, 5:35

Friday, August 8, 2014

5 mile tempo, 29:31 (5:54/m)

Untitled by runperryrun at Garmin Connect - Details
1 mile warm-up, strides
5 miles roads tempo, 29:31 (5:54/m)
6:01, 6:05, 5:57, 5:49, 5:36